Posted by IN

King Kong

22 July 2014


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Shoulder Press (3 x 3 80%)

Push Press (5 x 3 @ 85%)

Metcon (Time)

4 Rounds for Time

400m Run
5 HSPU
25 KB Swings 53/35